Nasiha 9 Mafi Kyau Don Lafiyar Popcorn

Wannan abinci mai daɗi, mai daɗi ba dole ba ne ya zama marar lafiya

Abin da aka fi so, amfanin lafiyar popcorn na iya ba ku mamaki.Yana da girma a cikin antioxidants fiye da yawancin 'ya'yan itatuwa da kayan marmari, yana da kyakkyawan tushen fiber kuma yana da cikakken hatsi.Me kuma za ku iya so daga abincin ciye-ciye da Amurka ta fi so?

A gefe guda, ana yawan shafa popcorn da man shanu, gishiri, sukari da sinadarai na ɓoye.Ko da lokacin da kuka guje wa ɓangarorin abinci na zahiri da ƙarancin adadin kuzari, akwai tambayoyin da suka taso game da mafi kyau, mafi kyawun hanyoyin dafa abinci da shirya shi.

Mun tambayi likitan cin abinci mai rijista Laura Jeffers, MED, RD, LD shawarwari tara don taimaka muku yin mafi yawan wannan magani mai banƙyama:

1. Yi popcorn a kan stovetop

Popcorn popcorn ba ya amfani da mai, ma'ana yana da mafi ƙarancin adadin kuzari.

"Popping shi a cikin man fetur, duk da haka, hanya ce mai kyau don cinye wani yanki mai kyau na mai don sarrafa yunwa," in ji Jeffers.

Ba wai kawai za ku iya sarrafa girman hidima ba, amma kuna iya yin shi a cikin ƙasa da mintuna 10 a mafi yawan lokuta.Abinda kawai kuke buƙata shine tukunya, murfi da mai kuma zaku kasance a kan hanyar ku don yin popcorn lafiya.

2. Yi amfani da goro, avocado ko man zaitun na budurci

Gyada, avocado ko karin man zaitun budurwowi sun fi kyau lokacin yin popcorn akan murhu.Man Canola shine zaɓi mafi kyau na gaba.Flaxseed da alkama germ man kada su zama mai zafi, don haka ba su da gaske aiki ga popping popcorn.Yi amfani da dabino da man kwakwa a hankali saboda yawan kitse da suke da shi kuma a guji masara, sunflower da man waken soya gaba ɗaya.

3. Sarrafa girman rabo

Girman hidima ya dogara da nau'in popcorn da kuke ci, amma don tunani, kofi ɗaya na popcorn bayyananne yana da adadin kuzari 30.Yi hankali saboda da zarar ka fara ƙara toppings, adadin kalori yana ƙaruwa da sauri.

4. Guji popcorn microwave

Gabaɗaya, microwave popcorn shine mafi ƙarancin zaɓin lafiya.Sau da yawa yana dauke da gishiri mai yawa, kayan dandano na wucin gadi ne kuma mutane sukan ci abinci da yawa saboda girman girman yawancin jaka.

5. Guji man shanu - ko amfani da shi kadan

Popcorn mai man shanu shine fan ɗin da aka fi so amma abin takaici yana zuwa tare da ɓoyayyun sunadarai da adadin kuzari.

Idan kun ji kamar dole ne ku sami shi, yi amfani da cokali 2 zuwa 3 kuma a hankali yanke shi gaba ɗaya.Lokacin da ka sayi popcorn mai man shanu ko karin man shanu a gidan wasan kwaikwayo, ana ƙara wani sinadari a cikin abinci.Idan kun ƙara ƙarin man shanu, kuna samun aƙalla sau ɗaya da rabi na yawan man shanu na yau da kullun.Amma, idan kuna cin popcorn na gidan wasan kwaikwayo kuma kuna ƙara man shanu, mai yiwuwa lalacewar ta rigaya ta yi.

"Idan magani ne da ba a saba ba kuma kuna yin odar ƙaramin girma, ba na tsammanin hakan yana da bambanci sosai," in ji Jeffers.

6. Iyakance masarar tudu

Ana haxa masara ta Kettle yawanci da ingantaccen sukari, gishiri da mai kuma zaɓi ne mai ƙarancin abinci mai gina jiki kaɗan saboda yana ƙara yawan kuzari da cin gishiri.Yawancin mutane yakamata su sami MG 2,300 na sodium kowace rana, wanda kusan teaspoon ɗaya ne.Lokacin da aka shirya masarar tudu, yana da wuya a sarrafa sodium da adadin kuzari.Zai fi kyau a zaɓi nau'ikan ƙananan sodium idan zai yiwu, in ji Jeffers.

7. Hattara da karin kayan zaki da sinadarai

Ka guji siyan popcorn wanda ya wuce kernel ɗinka na asali domin tare da ƙara kowane abu, abincin ya zama ƙasa da lafiya.Kodayake muna sha'awar kayan zaki a wasu lokuta, a kiyayi popcorn mai dadi saboda yana fitowa daga kayan zaki na wucin gadi.

"Duba nau'ikan da aka shirya kamar caramel ko cakulan duhu a matsayin magani, ba abinci mai lafiya ba," in ji Jeffers.

Ku sani cewa abubuwa kamar truffle mai da cuku foda ba yawanci ana yin su daga truffles ko cuku ba, amma daga sinadarai da kayan ɗanɗano na wucin gadi.Tabbatar karanta lakabin a duk lokacin da kuke a kantin kayan miya don fahimtar ainihin abubuwan da ke cikin akwatin.

8. Ƙara mafi koshin lafiya, toppings masu sauƙi

Haɗa popcorn ɗinku cikin lafiya ta hanyar ƙara miya mai zafi ko narke oza ɗaya na cuku akan popcorn ɗinku.Hakanan zaka iya gwada yayyafa ruwan balsamic vinegar ko ku ci popcorn tare da pickles ko barkono jalapeño.Ki tabbatar ki zuba kayan kamshi da kayan kamshi ba foda, dandano ko gishiri mai yawa ba.

9. Ƙara furotin

Hanya ɗaya don kiyaye abincin popcorn a ƙarƙashin iko kuma ku sa ku ji daɗi sosai shine haɗa shi da furotin.Gwada cin shi tare da cokali na man gyada, cuku 2 oza (idan dai ba ka riga ka fara popcorn tare da cuku ba) ko wani tushen furotin da kake so.Za ku kasance a kan hanyar ku don cin abinci mai gina jiki a cikin ɗan lokaci!

Za mu iya bayar da heathier da gourmetINDIAM Popcornna ka.

www.indiampopcorn.com